WOD
Front Rack Lunge – 12, 12, 12, 12
A.2
6, 5, 5, 4, 4, 3, 3 Power Clean
Run 400M
RX:
1: #135/#65
2: #155/#75
3: #175/#85
4: #185/#95
5: #195/#100
6: #205/#105
7: #215/#110
A.3
200 AbMat Sit Ups
Post loads and times to comments.
WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
2 Rounds
21-15-9 Toes to Bar
30-20-10 Wall Balls #20/#14
A.3
3 Rounds
10 DB Rows
:20 Handstand Hold
Post loads and times to comments.
WOD
A.1 Press 5, 5, 5, 5, 5
A.2
3 Rounds
Run 800M
50 DB Snatches #50/#35 (Sub KB Swings)
50 AbMat Sit Ups
Post loads and times to comments.
WOD
A.1 Squat – 5, 5, 5, 5, 5
A.2
“The Chief”
5 Rounds
3 Minute AMRAP
3 Power Cleans #135/#95
6 Push Ups
9 Air Squats
Rest 1:00
A.3
3 Rounds
10 Pillar Plank to Press Up
10 Med Ball to Toes
Post loads and rounds to comments.
WOD
Run 800M
20-15-10
Front Squats #115/#85
60-40-20
AbMat Sit Ups
Run 600M
15-10-5
Power Snatch #115/#85
30-20-10
Pull Ups
Run 800M
Post times to comments.
